1. Become A Master At Dieting
We all know the first prerequisite for starting your cut is to start eating clean foods, start buying some lean meats, fruits and veggies and throwing away all the unhealthy fast carbs. However, this isn’t enough. Throwing away the junk food is only partially effective. The way to real changes is when you put yourself on a caloric deficit.
What this means is that you take in fewer calories per day than you actually burn. The body will compensate for this difference by starting to burn your fat. Calculate what your maintenance caloric daily needs are and then, the Kaizen way is to start with a small goal. Eat about 500 calories less. It’s that simple.
The 500 calories are a good starting point since it’ll allow you to measure if you are comfortable with that amount, and you would be able to quickly re-adjust it if it’s too much at first. Test it out for at least a month. If you are ok with it and are not having any issues, that you should start seeing results very quickly. And if all those calories come from clean and healthy foods, the results will be coming a lot sooner.
2. Intermittent Fasting (IF)
I use IF in the F3 Program to help my training partners drop fat fast. Incorporating IF into your lifestyle has proven to be one of the fastest ways my training partners and I have seen results, provided you do it properly. The premise is simple, you consume all of your daily calories and macronutrients you would’ve usually eaten throughout the day, in a set time interval in the range of 4-8 hours.
Outside of those 4-8 hours-time interval, you would be fasting, only allowed to drink some low calorie beverages like water or green tea. This type of dieting has been put to the test hundreds of times and has been shown repeatedly to decrease insulin levels, which in turn helps with weight loss; increase the amount of HGH (Human Growth Hormone) and even repair cells and help with their recovery.
That’s what science has to say about its benefits, but another common sense reason IF works when it comes to getting you ripped is this, you have to plan it ahead. Knowing the exact time when you are going to eat next, makes it very hard to put in some snacks in your meal if the meal you had already planned contains totally clean food.
3. Drink More Water
This is the most obvious thing you should do, yet the most elusive. The majority of people simply forget that they should be drinking more water when they are trying to cut. If we take into consideration that more than 70% of our bodies are made up of water, then it stands to reason that we should drink more water throughout the day to keep it that way. If you don’t drink it, you start getting really hungry.
This is when your body starts looking for any moisture it can find and absorb its water, which can seriously set back your diet even completely destroy it. If you’ve found the right diet for you and are enjoying its benefits, yet still want to binge, it would be better to have a glass of water than eat some junk food.
4. Use High Reps
There’s another thing you need to change besides your diet in order to get the shredded look. You need to be building muscles with a sculpted and dense look and the optimal way to achieve that is by develop as many muscle fibers as possible, which you can do by using high reps over a lot of sets.
High reps can be pretty exhausting both mentally and for your muscles. In order to reach the end of each set, your body will start recruiting more muscle fibers. This has the effect of fully working and exhausting the entire volume of the muscle rather than its strongest points and can really help you get than shredded look.
You should be aiming at doing 5 sets of 15 reps with a weight that’s going to present a challenge, yet will allow you to finish the prescribed sets and reps and with a good form. That would usually fall in the range of 60-70% of your one rep max.
HIIT Training is perfect for this type of exercising, so start by doing sets of 20-40 reps and slowly go up. If you need an example and want to take the guess work out of it, choose one of the programs I created with HIIT incorporated into it like BW44 or you can mix it up with weights, kettlebells, and more in my F3 Program.